A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead.

If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering.

This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward.

Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try.

Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app.

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